Jogging For Heart Health

Jogging, or running as it is sometimes referred to, is a wonderful way to improve the overall health and fitness of your body. It helps to improve cardiovascular conditioning, strengthens the heart, and burns calories.

As part of a physical fitness program it plays a key roll in preventing heart disease. According to the American Heart Association, “Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). The activity can be accrued through formal training programs or leisure-time physical activities.”

To realize the full benefits, it is important that you jog for a minimum of 20 minutes a day, two to three times a week. Maintaining an increased heart rate is more important than the distance you cover. Exercising more frequently and for prolonged time periods will increase the health benefits..

Before You Start

Your ability to participate in a weekly routine to maintain a healthy lifestyle depends on your age and your fitness program goals. Most people, especially those who are overweight or have not been exercising for quite some time, should consult their physician before beginning a exercise routine. Your doctor may recommend a guideline to get you started safely.

Making Time for Jogging

Exercising should be a part of your day the same way you make time for showering, eating, or any other routine activity. To realize the health benefits , you need to jog for at least 20 minutes. 20 minutes is less time than you would spend watching a 30 minute television show, and the benefits are much more rewarding.

Sneakers

Wearing a comfortable pair of sneakers will make Jogging a more enjoyable activity.  Athletic footwear companies make sneakers in a variety of styles and many are designed for specific activities like jogging.  A lightweight running shoe that absorbs impact well is a good choice.

Apparel

What you wear depends on the climate you are in and your own personal preference. Staying comfortable is key to enjoying a prolonged run. Summer time or warm weather exercising can be comfortably done wearing a pair of shorts and a tee shirt or tank top. Nylon shorts are more comfortable than shorts made of cotton. Nylon shorts resist perspiration absorption and generate less friction between the legs. 

Nylon pants and pullovers are comfortable choices for jogging in moderate weather. They tend to repel water and wind, and make great outer shells if a layer of fleece is worn for warmth.

Jogging Clubs

Many local health clubs, such as the YMCA, have jogging clubs. Members of the club meet regularly and enjoy exercising together.

Before beginning an exercise program you should consult your doctor. Depending on your age, weight, how long it has been since you participated in vigorous exercise, if you suffer from high blood pressure, heart trouble, shortness of breath, dizziness, or have chronic muscle or joint problems, your doctor might suggest limitations or suggest a program to get you started safely.